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My Simple Plane Workout

My Simple Plane Workout

Flying to Malawi, Africa was quite a trek. We started with a red-eye from LA to Washington DC and then had a long layover and finally hopped on a 14 hour flight to Ethiopia! Yes, 14 hours, and that was not our final destination. About 4 more hours and we finally arrived to this very special place I will get to spend two weeks in.

I don’t know about you, but sitting for more than just a few hours I begin to ache. My hips, my lower back, my ribs begin to ache and then feel numb, thanks to old dance injuries, so I have to move and I have to stretch! I also become very restless and drive myself crazy, haha.

I always walk around or stretch when I can during layovers or when on the plane, but today called for an actual workout. A little toning never hurt anybody, right?! No way. And you have some major time to kill…

-25 Calf Raises-

Find a place to stand, you can use you a seat or wall for balance. Going up on your tippy toes, put your weight in your big toes and tuck your booty under while lifting your core. After you rise, come back down to where your heels are slightly hovering the ground. Do 25 Raises.

-30 Squats-

Feet at hips width apart, toes pointed slightly outward and keeping your back flat. Weight on your heels, take an imaginary seat keeping your knees in line with your toes, keep upper body lifted while aiming your tailbone into the ground, and continue in a downward motion until your thigh is parallel with the ground. As you stand back up, push your weight back through your heel, and push your hips forward. Repeat, do 30 squats.

-Muffin Top Squashers 50-

Standing upright, begin to tilt right to left clinching your side each time you tilt. Engage your core. Use your strength to find that clinch feeling.

Do 50… and have your friends join you! Or make friends!

-Wall Sit 45 seconds to 1 minute-

Picture is still on the flight! Coming as soon as it lands.

Find a space to place your back against and bend your knees as if you were sitting in a chair. Make sure your spine is long, chin is up, shoulders are down, and hips tucked under, knees at a 90 degree angle. Hold your wall sit as long as possible, for at least 45 seconds to 1 minute. Feel the burn.

-Knee to Elbow Waistline Twist 30-

Standing upright, engaging your core begin by bring your left elbow up to right knew, continue to do the other side, and then alternate. Make sure you’re “cinching”! Do your 30

Finish with a great stretch before you head back to your seat, or repeat these simple workouts a few more times… oh, and be sure to laugh and make friends. Nothing kills feeling awkward better than laughter.

About Tenley

Tenley Molzahn, a certified Holistic Health Coach (AADP), discovered her passion for wellness after years of suffering through her own personal health journey. Tenley has paired her knowledge of nutrition, many years as a professional dancer and time as a personal trainer, to now share her knowledge and love for a healthy and active lifestyle with others. Tenley is Founder & Owner of Sweet & Free Life where clients can embrace all things gluten free, health, fitness and overall wellness.

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